The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member
    Join Date
    Jun 2009
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    175

    Shoulder prehab question.

    Any guidelines for sets and rep ranges for things like Ys, Ts, Ls, scarecrows, skiers, and band pull-aparts for shoulder prehab?

    To warm up the shoulders I sometimes do 5 reps of them all back to back with no rest, with 5lb DBs. (not the band pullaparts)

    But for actual prehab, how should I run this? What set/rep range? Do them all back to back still, or split them up like any other exercise.

    I was going to do this as prehab 3x a week either after I lift or before bed.

    Any other recommended shoulder prehab work?
    Without progression, I am nothing.

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  3. #2
    Banned
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    It doesn't matter. Just take your shoulders through a variety of motions with a little bit of weight. Personally, I wouldn't waste time on this. Build this into your training with a variety of rowing, face pulls and shoulder work. Afterall, there's no better rotator cuff movement than Military Pressing.

  4. #3
    Senior Member
    Join Date
    Jun 2009
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    Hmmmmm, ok.

    Thanks for the input.
    Without progression, I am nothing.

  5. #4
    Westside Bencher Travis Bell's Avatar
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    Jan 2008
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    Westside Barbell, OH
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    Like Rhodes said, I don't do a ton of movements like that. Honestly I think it more looks goofy when guys walk into the gym waving their arms around like they are swimming or something haha.

    What I do like to do though is a lot of mobility work such as lacrosse ball massage and stretching. A couple years ago I realized the majority of my pec and shoulder injuries I was incurring were the direct result of a lack of mobility so I'm religious about stretching for about 5-10min before benching and for another 5-10min post workout.

    If I do the prehab stuff it's usually after a squat workout or something I'll grab some ankle weights and do 100 reps of extensions, or 100 reps of lateral raises or use the 50lb dbs for say a set of 60 reps just to get some blood moving.


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  6. #5
    Senior Member
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    Jun 2009
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    Hey Travis!

    With all due respect, none of the movements I listed look like swimming on dry ground. LOL.

    But I can surely agree with you that lack of shoulder mobility caused a lot of issues for me as well. Doing "shoulder dislocators" worked wonders for me.

    Thanks for the advice.
    Without progression, I am nothing.

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